WOD

4 Rounds of:7min AMRAP of:800m Run60m Bear CrawlRemainder of time AMRAP of:Calorie Row2min RestFor Total Calories Rowed

With a partner, complete the following:75 Thrusters…115/75 (one partner works while the other hangs from Pull Ups Bar)75 KB Swings…70/53 (one partner works while the... Read More

75/50…65/40…55/30 of:Double UndersButterfly Sit Ups(60m Sled Push or Sled Drag…180/140)For Time

Strength:10, 8, 6, 4, 2 of:Back SquatBent over Row Metcon:80/60cal Bike60 Back Squat…95/6540 Toes to Bar(EMOM 2 Lateral Burpee Over Bar)For Time(16min Time Cap)

Auxiliary:3min AMRAP of:Hollow Rock n Rolls Metcon:2 Rounds of:7min AMRAP of:20/15cal Row15 S2OH…135/9515 SDLHP's…135/9515 HSPU's…25's7min RestFor Total Reps

Strength:10,8,6,4,2 of:DipsStrict Pull Ups Metcon:34…21…13…8 of:Airrunner CalsChest to Bar Pull UpsHeavy Wall Balls…30/20…10/91min Rest between setsFor Time(20min Time Cap)

Benchmark:50cal Treadmill Sprint Metcon:5 Rounds of:3min AMRAP of:2 Rope Climbs15 Single Arm KB Hang Snatch…70/5310 Burpee Bar Touch3min RestFor Total Reps

3 Rounds of:50/40cal Bike800m Med Ball Run…20/14 (outside)For Time

With a partner, complete the following:8 Rounds of:15 Burpee Over Box…20/18"25 KB SDLHP's…70/5325m Sled Push…360/270For Time*Partner 1 does one round while partner 2 rests. 4... Read More

2 Rounds of:12min AMRAP of:20 Butterfly Sit Ups20 Grasshoppers40 Double Unders10 Wall Walks20/15cal Bike1min Plank Hold4min RestFor Total Reps